Today is the official start of our summer season. Please note all class scheudle changes here: . Additionally, if you are dropping in this week please see our Visitor’s Page for drop-in policy.
Our first Beach Workout of the season is this Saturday morining!
Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
FITNESS
A. Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Pushups x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters
AIM
A. Two sets of:
Jerk Footwork Drills x 10 perfect reps
B. Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
SPORT
90 minute Amrap
Row 1300m
200m Farmers walk – 70/55# KB per hand
15 Wall walks
42 Double unders
Notes
-Wall walk standards; start in pushup position with feet flat against the wall, end with sternum touching wall inverted, return to pushup position through reverse ascent, no falling out”